flexibility training Flashcards
dynamic flexibility
The range of motion around a joint moving at speed.
static flexibility
The range of motion around a joint in a still position
Static active flexibility
When the performer themselves (using the agonist muscle, without any other assistance) moves a joint to the point of resistance.
Static passive flexibility:
When the a joint is moved to the
point of resistance with assistance
(such as a partner, another body part, or the force of gravity.
Factors that affect flexibility.
- type of joint
- Length of surrounding connective tissue
- age
- gender
type of joint
The joint type (based on the shape/fit of the articulating bones), determines the number of planes that a joint can move in and therefore the range of motion/flexibility.
eg: Ball and socket joints (3 planes) have a greater range of motion than hinge joints (1 plane)
length of surrounding connecting tissue
The joint type (based on the shape/fit of the articulating bones), determines the number of planes that a joint can move in and therefore the range of motion/flexibility.
eg: Ball and socket joints (3 planes) have a greater range of motion than hinge joints (1 plane)
age
Flexibility is greatest in childhood and declines with age as elasticity in the surrounding connective tissues is lost.
gender
Females tend to have greater flexibility than males due to higher levels of the hormones oestrogen and relaxin. These hormones increase connective tissue elasticity.
methods of testing flexibility
- sit and reach test
2.goniometry
sit and reach test
A sit and reach box is used.
The performer puts their socked feet against the front of the box, and with straight legs, leans forward to reach as far along the top of the box as possible. The position must be held for 2 seconds.
The score can be read from the box top, and compared to standardised tables.
advantages of sit and reach test
•Equipment is relatively cheap
•The test is easy to administer
•Standardised tables available for comparing test results.
disadvantages of sit and reach test
•limited use: sit and reach test only measures static flexibility in the lower back and hip joints.
•Other joints cannot be measured.
•Performer must warm up and be careful not to use it as a dynamic exercise: it is not safe to perform at speed.
goniometry
a double armed angle ruler is used. It measures the angle in degrees from a neutral starting
position (standing in this example), to position at the full range of movement at a specific joint.
advantages of goniometry
•Goniometry can be used to measure flexibility of any joint, in any plane of movement.
•As long as the correct technique is used, accurate and valid measurements are given
disadvantages of goniometry
•It can be difficult to locate the joint centre, where the pivot of the goniometer must be placed.
•Test is invalid and unreliable if correct procedure is not followed.
Training used to develop static flexibility.
•active stretching
•passive stretching
•isometric stretching
• PNF stretching
active stretching
•unassisted voluntary static contraction of an agonist muscle to stretch connective tissue in antagonist just beyond its point of resistance.
●The position is held using the strength of the agonist muscle
●Held for 10 seconds
passive stretching
•The movement of a joint into a stretched position with assistance from a partner or stretching aid.
●The stretching aid can be a different body part, exercise band or gravity.
●Held for up for to 30 seconds
isometric stretching
•A passive stretch is performed
●The stretched muscle undergoes an isometric contraction for 10 seconds
●Resistance is needed to ensure no movement takes place eg: from floor, partner or holding the part of the body
●The muscle is then relaxed for at least 20 seconds
PNF stretching
• is assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater range of motion
●a) Passive stretch (agonist stretched just beyond its point of resistance),
●b) Agonist isometrically contracts against a resistance for 10 seconds
●c) Relax and repeat the passive stretch. The second stretch will be further than the first.
Training used to develop dynamic flexibility.
• dynamic stretching
• ballistic stretching
dynamic stretching
•technique which involves moving a joint through its full range with control during the entry and exit of the stretch
●eg: walking lunges, controlled leg and arm swings.
positive of dynamic stretching
Dynamic stretching also increases speed of contraction, which makes it useful in a warm up for explosive performance eg: sprinting.
ballistic stretching
•a flexibility training method which incorporates swinging or bouncing movements, thus using momentum to move a joint forcibly through its extreme range of motion.
●eg: bouncing to touch your toes.
negative of ballistic training
Ballistic stretching can lead to injury if the performer is not already flexible, as it repeatedly initiates the stretch reflex. The muscle contracts but at the same time is being stretched further. This can lead to muscle tears.
Physiological adaptations of flexibility training
•Increased resting length of the muscle and soft tissue.
•Increased elasticity of the muscle and soft tissue.
Increased resting length of the muscle and soft tissue.
Increased range of motion at the joint:
•The muscle spindles (sensory receptors within the muscle that detect changes in its length) adapt to a new resting length. This delays the stretch reflex: the muscle can stretch further before it contracts.
•The effectiveness or aesthetics of sports and/or sporting techniques is increased.
Increased elasticity of the muscle and soft tissue
Static and dynamic flexibility are improved:
•Increased stretch of the antagonist before the stretch reflex occurs allows a more forceful contraction of the agonist (see strength training adaptations: reciprocal inhibition slide 5.8).
•Risk of injury decreased.
•Increased effectiveness or aesthetics of performance
